Page 7 - ROOT Jan Feb 24
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From the Kitchen:


                                             CHANA MASALA

                                             Serves 4                             DIRECTIONS:
                                             INGREDIENTS:                         In a medium pot, heat the oil over medium
                                             • 3 Tbsp. olive oil                  heat. Add onions and garlic. Cook until they
                                                                                  become soft and translucent. Stir in coriander,
                                             • 1 large onion, finely chopped
                                                                                  cumin, and ginger while continuing to cook.
                                             • 4 garlic cloves, finely chopped
                                                                                  Pour in the crushed tomatoes and chickpeas.
                                             • 1 tsp. ground coriander
                                                                                  Bring everything to a simmer.  Cook until
                                             • 1 tsp. ground cumin
                                                                                  the chickpeas become soft, about 40 to 50
                                             •  3 Tbsp. ginger, peeled and then grated with   minutes. If the mixture gets too thick, you can
                                               a Microplane *
                                                        ®
                                                                                  add some water.
                                             • 1 (16 oz.) can crushed tomatoes
                                                                                  Add garam masala, turmeric, and kosher salt.
                                             • 2 (15 oz.) cans chickpeas, drained and rinsed  Serve with steamed jasmine rice.
                                             • 1 tsp. garam masala
                                                                                  *A Microplane is a long, thin grater used for
                                                                                             ®
                                             • ¼ tsp. turmeric                    foods like ginger, garlic, chocolate, nutmeg,
                                             • 2 tsp. kosher salt                 cheeses, and zesting fruits. If you don’t have
                                             • Steamed jasmine rice               one, you can use the smallest holes on a box
                                                                                  grater for a similar effect.
                                                       Nutrition Information:     Adapted from: https://www.proportionalplate.
                                                Calories 220, Total Fat 9g, Saturated Fat 1g,   com/beet-salad/#recipe
                                                  Unsaturated Fat 10g, Cholesterol 0mg,
                                                Sodium 230mg, Carbohydrates 28g, Fiber 7g,
                                                        Sugar 9g, Protein 8g







        MICROS AND MACROS: POTASSIUM

        Potassium is like a good friend — it’s an   These goals are achievable with some planning.
        important part of your life and easy to find.  One baked potato has 600 mg of potassium, a
        This  mineral  is  involved  in  kidney  function,   cup of acorn squash 644 mg, 1 cup of orange
        nerve transmission, muscle contraction,   juice 496 mg, and a grilled boneless chicken
        digestion, and maintaining normal blood   breast 332 mg. This one meal provides 2,000
        pressure, fluid levels, and pH balance.  mg of potassium.
                                             If getting the proper amounts naturally is
        Potassium and sodium work in tandem.
        Potassium maintains normal fluid levels inside   difficult, take a multivitamin; virtually all
        cells, and sodium keeps the balance outside.  contain potassium. You can also work with a
                                             registered dietitian or doctor to create a plan
        You probably know that bananas are rich in   that includes the right amount of potassium
        potassium. However, eating a banana isn’t   for your body’s needs.
        the only way to get this nutrient. Potassium-
        rich foods include leafy greens, nuts, beans,   Regardless of how you get potassium, it will
        dairy products, and starchy vegetables like   help your body perform many vital functions.
        winter squash.                       Source:
                                             https://www.hsph.harvard.edu/
        Even though plenty of foods are rich in   nutritionsource/potassium
        potassium, most Americans don’t get
        enough each day. The federal government   https://ods.od.nih.gov/factsheets/Potassium-
                                             HealthProfessional/
        recommends that women get 2,600 mg daily
        and men 3,400 mg.
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